Monday, September 7, 2015

Push-ups. I bet you love them or love to hate them. Either way, this
weight-bearing exercise is fantastic at sculpting your shoulders and
arms, making your back look just incredible, and building up your pecs
(or for us ladies, giving us a little lift).

But, they’re not easy! And, after a few sets, perhaps you’ve
wondered: Can I do these on my knees instead? And, if I need to do them
on my knees, should I bother doing them at all?

Articles published in the Journal of Strength and Conditioning Research
revealed that men lifted about 66.4% of their body weight with each rep
when they did a push-up on their toes. On their knees, they lifted
about 52.9% of their body weight. For example, a 180-pound man will lift
119.5 pounds per rep doing a regular push-up and 95.2 pounds doing a
push-up on his knees. Women lift just slightly less of their body weight
per rep. So, yes, if you can’t do a push-up on your toes yet, don’t
give up! You’re still getting a great workout.

If you really want to get a sense of how much you’re lifting, put
your scale on level ground, place your hands on it, and do a push-up on
your toes. Have a friend read the number on the scale if you cannot.
Then, repeat the exercise, but this time, do the push-up on your knees.How to do the perfect push-up:
Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect push-up:

1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.

2. Lower your body until your chest almost touches the floor, tucking
your elbows in as you do. When you’re at the bottom, your arms should be
at 45-degree angle. Keep your back flat and do not let your back or
hips sag.

Here’s a GIF showing how to do a regular push-up

And, here’s how to do a perfect modified push up. As you go down to
the ground, make sure to keep your core tight and your butt tucked in.
It may help to watch yourself in the mirror (or in the reflection of
your TV!) a few times to get your posture right.For the few of you who want to make your push-up harder and
lift more of your body weight, here are some tips. We’ve ranked them
from easiest to hardest.

1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.

3. Change the angle. Place your feet on a stable surface–such as a plyo
box or weight bench–and keep your hands on the ground. This puts more of
your weight onto your shoulders.

4. Move away from a stable surface and do your push-ups on a medicine
ball or balance ball as demonstrated in P90X2. These exercises will not
only challenge those muscle groups but also force you to tighten your
core to stay balanced.

Sunday, September 6, 2015

If you feel like you’re living under a grey cloud, you’re not alone. 1 in 4 Americans suffers from mental illness, and the majority of those are classified as anxiety and mood disorders.

Unfortunately, we tend to treat mental illness as something someone can just “snap out of” instead of treating it as we would diabetes or heart disease. So, if any of the signs and symptoms below look familiar, please call a professional and get started on the road to recovery.

If you’re not suffering from depression, but know someone who is, here is a great article from Psych Central that walks you through 9 ways you can help someone who is going through it.Signs and Symptoms of Depression (from the Mayo Clinic)
• Feelings of sadness or unhappiness
• Irritability or frustration
• Loss of interest or pleasure in normal activities
• Reduced sex drive or erectile dysfunction
• Insomnia or excessive sleeping
• Changes in appetite (either decreased appetite and weight loss or increased cravings for food and weight gain)
• Agitation or restlessness
• Substance
• Angry outbursts
• Persistent feelings of stress or anxiety
• Slowed thinking, speaking, or body movements
• Indecisiveness, distractibility, and decreased ability to concentrate
• Fatigue and loss of energy — even small tasks may seem to require a lot of effort
• Feelings of worthlessness or guilt, fixating on past failures or blaming yourself when things aren’t going right
• Trouble thinking, concentrating, making decisions and remembering things
• Frequent thoughts of death, dying, or suicide
• Crying spells for no apparent reason
• Unexplained physical problems, such as back pain or headaches

** Even if you don’t have one of these symptoms but feel you may be depressed, don’t hesitate to contact a professional.**

The month of September is here again! The weather is starting to change, kids are heading back to school, and it’s time to start hibernating for the winter. Wait, no it’s not! Instead of putting your diet and fitness routine on hold, use September (also known as National Self Improvement Month) to set good habits for the colder months. Each Wednesday this month, we’ll share a new tip with you to try that week.

Share your own tips with us using the #NationalSelfImprovementMonth and we might pick yours to feature on the Blog on the first Wednesday in October!

TIP #1: Create a personal mission statement
In Alice in Wonderland, the caterpillar pointedly asked Alice, “Who are you?” Her response? “’I — I hardly know, sir, just at present — at least I know who I was when I got up this morning, but I think I must have been changed several times since then.”

Undoubtedly, like Alice, how you see yourself has changed numerous times over the years. Take a moment to think about this and think about how you define yourself so you can create your own personal mission statement. Personal mission statement were first popularized by Stephen R. Covey in his book The 7 Habits of Highly Successful People. He defined them as “defining the personal, moral and ethical guidelines within which you can most happily express and fulfill yourself,” By creating one — by having a why if you will — itcan help guide you when you feel lost and help you make the right choices.

Here are some questions to consider when developing your mission statement:
• What am I passionate about?
• What gives me energy?
• How do you define success?
• How do you want to be remembered?
• What gives you the most happiness?

Here are some examples to get you started:
• “I aspire to be a healthy, physically active person so my increased energy levels can help me reach my goals.”
• “Help people achieve their goals and live a healthy, fulfilling life.” (Beachbody)
• “To live life with a compassionate, open heart and let love, not fear, dictate my actions.”
• “To be a teacher. And to be known for inspiring my students to be more than they thought they could be.” (Oprah Winfrey)
• “To have fun in (my) journey through life and learn from (my) mistakes.” (Richard Branson)
• “I will strive to live mindfully in all things I do.”

Your turn! Tell us in the comments or use the #NationalSelfImprovementMonth to share yours.

Thursday, August 6, 2015

Wanted to SHARE this article on carbs. Carbs take as much heat these days as fats used to. As this article states, blanket statements when it comes to nutrition are dangerous. For one thing, not only do some individuals react differently to various foods than others in their families, but different "tribes" or groups from different parts of the world where the whole hunter/gatherer culture varied with the farmer culture, it turns out those groups adapted differently in some cases to dietary changes. However, this article focuses on carbs and presents valuable information. Good job. http://www.gettingfittogether.com/are-carbohydrates-bad/#!62

Are Carbohydrates Bad? They make you fat right? Come on it must be true, you read articles about it all the time. So they must make you fat…right?

Here is the deal. There is one small problem, carbohydrates are very
important. In fact, carbohydrates (especially the right kind) are
essential to your body. They aid in muscle growth, providing energy, as
well as providing your body many other benefits. So, Are Carbohydrates
Bad? The answer is NO!

Now let’s be real. Lumping all carbs together into one category is
like saying all quarterbacks who play in the NFL will be just like Joe
Montana. It would be absurd to call all carbs bad when vegetables and
fruits are also carbohydrates. With that said, I would have a hard time
believing that you would think that a nutrition plan attempting to
completely purge carbohydrates would be a good idea. I have a feeling
you are a pretty smart cookie (oh, that would be a bad carb). So to
suggest that all carbs are evil, is just plain nonsense.

Let’s take a step back and take a hard look at reality, compared to
personal preference. I need to ask you a question. Are you willing to
wipe the slate clean and start fresh with the truth about carbohydrates?
I am going to assume you said yes, either way I am going to give you
the facts.

Are Carbohydrates Bad?

Are Carbohydrates Bad?
Will bread and grains make you fat? Uh, NO! Blanket statements just
don’t work. The “don’t eat carbs” or “Carbohydrates are Bad” statements
are just that, Blanket Statements. Statements like these just confuse
the general public. The reason people get confused, is that most don’t
have a nutrition background or truly understand what qualifies as a
carbohydrate. 95% of us look at food as simply that, FOOD. All blanket
statements have done is cause people to adjust their diets in a way that
keeps their bodies from functioning properly. This is why many people
have been going out of their way to avoid certain foods, like bread,
rice or potatoes. When in fact, these foods can have a place in a
balanced nutrition plan and can play a role in helping you lose weight
or gain lean muscle.

Now you know that carbs as a whole are not bad, BUT there are certain
types of carbs that are not good for your body. Generally, these types
of carbs will make you feel bloated and tired. These types of carbs
often contain processed sugars, corn syrup, or are white flour based
foods, and the list can go one with all the other processed crap
available. If you cannot grow it, or it doesn’t come from minimally
processed whole grains, it is not good. Yep, simple as that.

It comes down to the food manufactures like to confuse people. If
they can get the general public to buy into what they are saying about a
particular food, macronutrient, or diet, they make money and lots of
it.

So back to the question at hand… Are Carbohydrates Bad?

NO, but all of us could gain a better understanding to guide our
eating habits. Eating vegetables and fruit, as well as high quality,
high fiber grains are an important part of healthy nutrition. If you
truly want a balanced healthy nutrition plan that will aid in weight
loss or muscle gains you really need to have at least 100 to 200 grams
per day depending on your daily level of physical activity and exercise.

The overall message is, you cannot consume bucket-loads of refined
low quality carbohydrates and chase them down with and extra-large soda
and say, “well they said carbs aren’t bad”. I know you are smarter than
the average bear and understand that you need to choose your
carbohydrates wisely to have a healthy nutrition plan. It is about
eating more good foods such as lean proteins, colorful vegetables, a
variety of fruits, high-fiber grains, healthy fats, and cutting out the
highly processed garbage such as candy, soda, sugar-loaded foods, poor
quality breads, and boatloads of pasta.

Another important factor is choosing the correct portions of the
carbs you consume. This can be as important as the kind of carbs you
choose to eat. Grain and fruit carbohydrates should be smaller portions
than vegetable carbs. If you need assistance with nutrition, portion
sizes, and proper balance of carbs, proteins, and fats you may want to
check out the 21 Day Fix on Beachbody On Demand.
It has an amazing nutrition plan that creates the perfect balance of
nutrients and portions. If you struggle with cutting out the crap, you
definitely want to take a look at adding a total nutrition shake like Shakeology.

When it’s all said and done, if you are eating healthy and choosing
wisely 85-90 percent of the time your body will be happy, you will have
energy, and you will lose weight, gain muscle or maintain depending on
your goals. You now know the truth to the question “Are Carbohydrates
Bad?”

Sunday, August 2, 2015

SHARE this helpful article about protein. Quality proteins in the right amount, spread throughout the day and combined with high quality carbs is for sure the way to go. Great to see the reminder about how much protein is really necessary, on average.

What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.

Daily Protein Requirements for Men and Women

The Institute of Health and Nutrition finding is that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. Shakeology which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.

It is also recommended that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.

Most People Get Too Much Protein
To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs you will either store it as excess fat or eliminate it. Therefore consuming too much at one time is bad for your body and a waste of money.

Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition with all the essential amino acids and prevents it from being bogged down when there is too much of one food item.

Best Result with Your Protein Consumption
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume protein in small amounts, keeping the total grams in one sitting to no more than 20, and include carbohydrates that will optimize protein utilization. This is why we mention plant-based protein sources, as they provide both protein and carbohydrates.

If you are looking at supplements for help getting good protein and carbohydrates you want to use something that is natural and does not have additives or artificial sugars and ingredients. Two of the best sources of high quality supplements are the superfood shakeShakeology, and Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean, high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gain and recovery.

When you are providing your body the proper macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.

With the knowledge of protein requirements and overall balanced nutrition, great things will happen for you.

Wednesday, July 29, 2015

Not only does this article have a lot of good information, it also jives with my experience. I've been drinking coffee now for 50 years and it agrees with me and feels great up to a point, after which it's like I go over a mountain peak and I start to feel not-so-hot. I don't know the mg consumption, but I do know that, for me, somewhere between 2-4 cups is good, depending on the size of the cup. More than that and I start to feel kinda sour and have lower energy.

Caffeine has its perks, but it can pose problems as well. The best thing you can do is to find out how much is too much for you, as well as the overall health effects of caffeine. Once you know the health effects of caffeine you can properly determine whether you need to curb your consumption.

Do you rely on caffeine to wake you up and keep you going? Well you aren’t alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus. This can be a problem.

Health Effects of Caffeine

Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance if used properly, but it can also have some very bad side effects on your health if over used and over consumed.

Where can caffeine be found and is there a difference?

Caffeine is found in Coffee, Green Teas, Energy Drinks, soda, and in a pill form. Caffeine that you find in soda, pill form, or in the majority of energy drinks are synthetic versions of caffeine which is not a form of caffeine you want to be consuming. Then add the sugar levels that are in soda and most energy drinks, and you are on the road to weight gain and an unhealthy body. If you are going to consume caffeine it should only come from coffee, green tea, or if you are using an energy drink you need to verify that it is coming from green tea or other natural herbs that have been found safe for consumption. The cleanest most natural energy drink on the market is Energize by Beachbody. This product can found in their top selling Performance Nutrition Line.

How much is too much and what are the health effects of caffeine?

Some science says that up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. The key word here is “Appears”. The newest science has shown that low doses of caffeine may have beneficial effects on the body, where high doses can hinder how the body operates.

Caffeine dosages really should be tailored to each individual. If you are new to caffeine or supplements that contain caffeine, keeping consumption at 100 mg or lower per dose would be a good idea. Typically, 200 mg or less of caffeine has shown to have fat-burning and performance improvement properties. Heavy caffeine use can cause unpleasant side effects, and caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.

Heavy daily caffeine use that is more than 400 mg a day may cause side effects such as: Insomnia, Nervousness, Restlessness, Irritability, Digestion issues and Bloating, Fast Heart Rate, Muscle Tremors, and Weight gain just to name a few.

High doses have been found to not improve performance or aid in fat burning because it causes sedation and relaxation effects by triggering those receptors in the brain. It also creates an inhibition of serotonin levels, acetylcholine, and your adrenaline system. When this happens to these systems you will see slowing in performance, and fat burning abilities.

Of course you only want the health effects of caffeine that are good. So you may need to take a look at your consumption and see how you can curb your caffeine habit to bring your consumption to the levels that will have a positive benefit.

Depending on your consumption, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.

To have health effects of caffeine that will benefit you, try these tips to get your consumption in line:

Keep tabs. Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine.

Cut back. Remember to do it gradually. Decrease the amount by a few ounces each day. Avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.

Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.

Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Choose herbal teas that don’t have caffeine.

Check the bottle. Some over-the-counter pain relievers contain caffeine, and can be as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.

The bottom line is that caffeine can be a part of your daily routine if consumed at doses that benefit your health versus hinder it. When done this way, most of the time it doesn’t pose a health problem.

Be mindful of those situations in which you need to curtail your caffeine habit. If you plan on using nutritional supplements that have caffeine make sure that is a high quality product that uses naturally low doses of caffeine, such as the Energize from the Beachbody Performance Line. Also keep in mind that when consuming these products you may have to keep your other caffeine beverages to lower levels.

When taking these things into consideration it will provide you the positive health effects of caffeine versus negative effects.

Saturday, July 25, 2015

Gotta SHARE this excellent article. If more people knew what endorphins and endocannabinoids are and how they work and to what they are similar, perhaps the obesity trend would be over as everyone would rush (joke intentional) to exercise for those effects alone.

Depression and anxiety symptoms often improve with exercise. When you
have anxiety or depression, exercise often seems like the last thing
you want to do, but once you get motivated, exercise can make a big
difference. So, how do you Exercise for Depression and Anxiety?

First you need to have a greater understanding on how exercise can
make a difference in depression and anxiety symptoms. The links between
anxiety, depression and exercise are not entirely clear, but working out
and other forms of physical activity have shown that it can definitely
ease symptoms of anxiety or depression and make you
feel better. Exercise has also been shown to help keep anxiety and
depression from coming back once you are feeling better and symptoms
have subsided.

How does exercise help depression and anxiety?

Regular exercise for depression and anxiety may help ease symptoms in a number of ways, which may include:

Regular exercise has many other psychological and emotional benefits, as well. It can help you:

Gain confidence. Meeting exercise goals or challenges, even small
ones, can boost your self-confidence. Getting in shape can also make you
feel better about your appearance.

Take your mind off worries. Exercise is a distraction that can get
you away from the cycle of negative thoughts that feed anxiety and
depression.

Cope in a healthy way. Doing something positive to manage anxiety or
depression is a healthy coping strategy. Trying to feel better by
drinking alcohol, dwelling on how badly you feel, or hoping anxiety or
depression will go away on its own can lead to worsening symptoms.

Now that you have an understanding of how it can help, what can you
do to Exercise for Depression and Anxiety? Research has shown that
physical activity such as regular walking, gardening or other forms of
physical activity may help improve mood. Keep in mind that Physical
activity and exercise are not the same thing, but both are beneficial to
your health. The same research has shown that those who used exercise
that incorporated progressive resistance training, and cardiovascular
training showed a greater improvement and maintenance of depression and
anxiety.

Exercise for Depression and Anxiety

With that said, many people don’t seek out exercise because they
don’t want to go to a gym or fitness facility due to their depression
and anxiety. So what is the answer?

The answer is to utilize at-home fitness and exercise programs such as Beachbody’s 21 Day Fix, P90X, TurboFire, Insanity,
and others that provide resistance and cardiovascular training in a
planned and structured format. This progressive exercise combined with a
structured plan, and where you don’t have to leave your home is great
way to create that improvement or maintain that Exercise for Depression
and Anxiety can bring to a person.

One of the other things that many people don’t have with going to the
gym to exercise for depression and anxiety is support. With a Beachbody
Club Membership, each person gets a FREE Coach to
support him or her. This can be a great benefit to those who have to
exercise for depression and anxiety. If you start with a Beachbody
Premium Membership, you’re first 30 days is FREE, and it gives you
access to Beachbody On-Demand,
an amazing meal planner, and much more! After your free trial ends,
you’ll continue to stream world-class programs, such as P90X®, P90X2®,
P90X3®, INSANITY®, and more from our massive Beachbody Member Library.

So take advantage of exercise to provide benefits to your overall health, and to improve or manage depression and anxiety.

Thursday, July 23, 2015

By Mel BattermanEating healthy while traveling can be intimidating.
Potential weight gain and feeling sluggish doesn’t have to be a part of
your travel plans. As we all know, eating healthy on the road can be a
challenge. It is easy to load up on the food that is easily accessible,
and most of your meals will come from restaurants. Which all can lead to
potential weight gain, sluggishness, and detriment to our bodies. So
ultimately it will take a bit of pre-travel preparation on your part to make things a bit easier, which is absolutely worth it.Here are a few suggestions. It truly starts with
planning! If you are prepared you won’t be at the mercy of airplane
meals or roadside food services. Packing a variety of snacks that easily
transport can be as easy as packing all of your other belongings.

Handmade individual trail mixes. You can custom make trail mix blends based on what nutrients your body needs.

SOME ADDITIONAL TIPS:

It is always good to eat a healthy filling meal like a salad with
lots of vegetables and some protein, or a vegetable burrito prior to
your travel, so it can carry you for a bit longer of time frame.

When eating at restaurants be sure to look for a health conscious
salads and other grilled meats and vegetable options at mealtimes.

Be sure to drink plenty of clean water while traveling. Your body
needs the additional fluids to stay hydrated and properly digest the
foods when it is out of your ordinary nutrition consumption.

How to Eat Healthy While Traveling

Even with all of these preparations, eating healthy on the road while
traveling can be difficult. You may find that eating less while
traveling is helpful, in fact you can use traveling time as opportunity
to fast a bit, and/or eat a vegetarian diet. It is a good way to give
your digestive system a break for a few days. Though it can be
challenging to find healthy foods outside of the home, do not be
discouraged. There certainly are a number of products that can carry you
through your travels.Need help finding your way? How about an on-line
meal planner, nutrition guide, health and nutrition coach, and 150 of
Beachbody’s Top Rated Fitness Programs Streaming to your cell phone, pad
device, or laptop for $2.99 per week, and you’re first month is FREE!

Wednesday, July 15, 2015

Everyone knows what's involved in joining and going to a gym to workout. Even people who've never been have seen it in movies or on television and have an idea. Strength training at home is so much more convenient in many ways, plus you can mix it up easily, save loads of time, and can definitely save lots of money. When you join an online support group you get the motivation, encouragement, and accountability you need, too.

With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. Strength Training Exercises can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and Without a Gym Membership!

Simply pick a Beachbody On-Demand program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the Beachbody On-Demand programs, is there is something for every fitness level. Each program as a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.

Strength Training Exercises: Without a Gym Membership

Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.

If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is also recommended that you follow the calendar for the program to help keep on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.

Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.
Workouts and strength training through Beachbody On-Demand is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by not having a gym membership or driving to the gym. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?

More Fixate Facts

Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you're not just eating tasty, healthy foods-you're eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn's system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME®, or any other fitness program.

Here's Autumn with Sagi Kalev and Tony Horton, two other Beachbody celebrity trainers, modeling new fitness apparel at the Team Beachbody Summit, in Nashville, starting July 19th!

P.S. We need more Coaches to help promote a healthy lifestyle and end the trend of obesity. Read our Top Ten Reasons why you should start your own Team Beachbody business. If the time is right for you, contact us asap!

Monday, July 13, 2015

Quantity and quality, plus intervals. You don't really have to be a mathematician or an engineer to eat healthy, but you really should apply the basic principles outlined in this article. Eat small portions, of the right stuff, spaced during the day for best health and weight maintenance. Think of it as time-released nutrition. How Often Should I Eat? Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process.

Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next 5-10 years, according to the Centers for Disease Control and Prevention. So you can see the simple rule has flipped and it appears that humans survive so they can eat.

Through the years we have seen nutrition and diet science, and programs change their design about what foods best suit our needs as a society, but you don’t hear about when to eat. The question that seem to arise most often is “How Often Should I Eat?”

The most popular approach to the question of How Often Should I Eat for general health and weight maintenance has been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that you are most likely to feel less hungry at any particular time, and in turn you will not be apt to overindulge or eat in excess.

A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that people who were at their ideal weight and able to maintain their weight reported eating more often than individuals who were overweight and obese.

How Often Should I Eat?

The overall plan is to eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This keeps you sustained which avoids greater levels of hunger and will limit overeating., therefore providing control of caloric intake and, ultimately control of body weight.

Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does it measure up for weight loss?

According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods and portions, does create weight loss. That is powerful.” Chaix said.

The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their weight, especially as it relates to the consumption of protein.

When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss, and through the aging process.

How Often Should I Eat?

The answer is 5-6 smaller meals per day, spaced out every 3-3 ½ hours after the consumption of breakfast. You must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout the day still plays a very large role in this process.

If you are trying to lose weight, you need to consume smaller meals spread throughout the day, create a calorie deficit through portioned meals, and exercise appropriately 5-6 times per week. If you need assistance in implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising appropriately, Beachbody’s 21 Day Fix combines all of this in one package and you get a FREE Coach to help keep you on track and motivated.

Thursday, July 9, 2015

A 3 Day Detox Cleanse is the latest hype for kicking off a healthy lifestyle. The question is…are they really good and are they healthy?

Everyone wants to see results fast! Kick starting the weight loss
process can help you feel better about yourself and the detox process
itself. Unfortunately, many so-called cleanses are not that healthy and
leave you feeling sluggish, slow, and deprived. Juice fasts and liquid
cleanses tax your body. They’re hard on your organs and create a rebound
effect when you return to normal eating. In general, the weight lost
from these types of cleanses is really just water weight. Sure, it works
to get you into a special dress for a party or your skinny jeans for a
special date, but you want long-term results that will keep your body
healthy and make you look and feel better than ever.

3 Day Detox Cleanse: A Healthy One

Well you no longer have to feel that way or have those issues when
doing a detox cleanse. The 3 Day Refresh is a healthy cleanse that may
help flatten your belly and fit into your clothes better while still
giving your body the vital nutrients it needs in order to function.

Here’s how it works:

The 3 Day Refresh is simple. You start off your day with a serving of Shakeology
and a fruit serving for breakfast. Shakeology comes in six different
flavors, so not only will you be able to find one that you’ll love,
there are over 101 recipes that you can create!. Mid-morning you will use the Fiber Sweep Drink. No worries, it is not one of those run-to-the-bathroom drinks.

For lunch you will enjoy a variety of vegetables, a healthy fat, a
fruit and drink the Vanilla Fresh Protein Shake which is packed full of
nutrients and protein that your body needs. In the afternoon you will
have an afternoon snack of vegetables and a choice from the healthy fats
list. You will then finish out the day with dinner.

Dinner will include a selection from one of the many amazing meal
recipes and a second Vanilla Fresh shake. This program is designed to
help naturally remove waste and toxins from your body. You feel full,
satisfied, and ready to take on your day with more energy and enthusiasm
than ever before.

Can it be done more than once?

The 3 Day Refresh
is a fantastic program that is designed to rid your body of impurities.
It’s not designed as a long-term solution, and therefore should not be
repeated over and over again. You may do the 3-Day Refresh quarterly or
even on a monthly basis. It has been reported that people who have used
it more than once find themselves losing more weight and finding more
energy each time.

Monday, July 6, 2015

"What could I fix in 21 days?" That's the question I posed to myself when I decided to start Beachbody's 21 Day Fix® program. As a work-from-home entrepreneur, I can easily fit my home workouts in around my schedule. I know from experience, if I don't push "Play" by 10:00 a.m., the chances of my completing my workout for that day plummet. I also work close to the refrigerator, so it takes a lot of self-control to stick to my healthy diet.

As a Team Beachbody Coach, I've enjoyed working out with celebrity trainers like Tony Horton and Shaun T, in their respective blockbuster programs, P90X3® and Focus T25®. I really like the trend of moving to 25 or 30-minute daily workouts, so I was ready to work with a new celebrity trainer, Autumn Calabrese, and see what she could do for me in 25 minutes per day over 21 days.

While I definitely had become trimmer and stronger with the help of Tony Horton and Shaun T, I still had unmet fitness goals. I wanted to break the 130 pound mark and see 129 pounds on my scale. I suspected my daily nutrition habits still needed some work. So I set my goals and proceeded to workout with Autumn for 21 days.

I quickly discovered Autumn has cracked the code for helping people create a healthy, balanced diet for themselves. She does it through cleverly colored food containers you use for measuring portions of various food groups throughout the day. Autumn encourages her clients to drink Shakeology each day for all the nutritional benefits it provides and she includes it in her nutrition plan.

I also found that all my previous work with Tony Horton and Shaun T paid off so I was able to easily complete all the workouts in the 21 Day Fix program. If I ever felt that a move was too much for my 66-year-old body, I just followed the modifier, Cat, who was always front and center on my TV screen.

My results? After 21 days, I saw 128 pounds on the scale (yay!), and also learned that I wasn't getting enough protein in my diet. Now I have 'fixed' that issue and have able to maintain my weight between 130 and 128 pounds. For my next round of 21 Day Fix, I want to see 126 pounds on my scale. My body just keeps getting stronger and leaner from my daily workouts. Every day I get better at planning and eating the right foods in the right combinations in the right amounts. The 21 Day Fix program is for anyone who wants to take charge of their fitness and nutrition. I was amazed at what it 'fixed' for me in just 21 days!

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We hope you've enjoyed this blog post. If you'd like to know more about our Fit Grandparents nutrition and exercise programs, please watch this short video.

Not Sure of the Best Way for You to Get Fit ?

We will help you consider your choices and decide which program best suits your needs and preferences to get in great shape to enjoy time with your grandchildren.

Click on the button below.

Wednesday, July 1, 2015

When times are summer-busy it's helpful to have a whole week's menu ready. I really like the variety and I'm especially looking forward to the Turkey Taco Salad.

Are you breaking into cold sweats because summer is just around the
corner and you are thinking about bikinis and shorts? Well you’re
definitely not alone. How about coming up with Healthy Dinner Ideas?
Fear not! You haven’t missed the boat yet. You can get your body back
into summer shape and you can still do it the good old-fashioned way,
with balanced nutrition and exercise. The best part is unlike the old
days, you don’t have to spend months and months waiting for results. If
you couple these healthy dinner ideas with workouts like The 21 Day Fix Extreme, you’ll be summer-ready in a few weeks.

Healthy Dinner Ideas: Easy Peasy!

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:

8-ounce Salmon fillet (skin-on)

Salt & Pepper to taste

1 tablespoon olive oil

1/2 cup uncooked Quinoa

1 cup halved grape tomatoes

1 cubed cucumber

1/2 cup red onion (optional)

1/2 cup chopped basil

1/4 cup red wine vinegar

1/4 cup extra-virgin olive oil

Cook Quinoa according to box directions. Season salmon, heat a
tablespoon of oil over high heat. Cook the salmon skin side down for 2
minutes. Lower heat to medium and cook for 3-4 more minutes until skin
is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat,
flake apart, and add all ingredients including cooked quinoa to a bowl.
Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce

1 lb. lean turkey

1 onion

1 tbsp. olive oil

tsp. garlic powder

1 tbsp. Worcestershire sauce

1 jar prepared spaghetti sauce

1 lb. whole wheat spaghetti noodles

Saute’ onion for five minutes in olive oil, add ingredients through
5, and boil noodles in salted water per box directions. Serve one cup of
noodles with one cup of sauce.

Wednesday: Turkey Taco Salad

1 lb. lean ground turkey

1 package of Lawry’s Taco Seasoning

1 tbsp. olive oil

1 can vegetarian fat-free refried beans or black beans

1 cup low-fat shredded mexican cheese blend

1 cup prepared salsa or pico de gallo

1/4 cup low-fat sour cream

1 bag shredded lettuce (lettuce of your choice)

Sauté turkey in olive oil with seasonings until brown. Heat beans.
Assemble with lettuce as the base, top with taco meat, beans, cheese,
salsa, and sour cream. Enjoy!

Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add
pork to grill pan and grill for 3 minutes on the first side, and 2
minutes on the other side. Add asparagus to a large saute pan with 1 cup
of water for 5 minutes. Drain water, add remaining olive oil, and
season with minced garlic and lemon-pepper seasonings. Cook about 2 more
minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn

1 cup Lawry’s Herb & Garlic 30 minute marinade

2 boneless skinless chicken breast

1 tbsp. olive oil

2 ears of corn

2 cups of broccoli

Marinate chicken for 30 minutes. Shuck corn and lightly coat with
olive oil then wrap corn in foil. Add marinated chicken to a hot grill
along with foil wrapped corn. Grill chicken until a meat thermometer
reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five
minutes while allowing the chicken breasts to rest.

Cut vegetables (other than tomatoes) and meat into even 1 inch pieces
to ensure they cook at the same rate. Prepare kebabs alternating with
meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with
salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil,
and season with salt and pepper. Cook polenta and kebabs on a hot
grill. Start polenta first, after about 10 minutes add kebabs. Grill
about 5 minutes per side.

Having a Beachbody
isn’t out of reach this summer! Try these Healthy Dinner Ideas and you
will be energized and be able to conquer any fitness routine and make
your goals a reality.

Saturday, June 27, 2015

Let’s face it… Trying to figure out the best workout programs for busy women
can be a HUGE challenge! You have an active schedule and we know that
you often have a busy life that keeps you dashing from place to place
all day long. With a hectic schedule it is hard to fit in a visit to the
gym. Plus the truth is, a lot of days you most likely don’t have the
self-motivation get there. Waking up in the morning over an hour early
just to cram in thirty minutes at the gym, doesn’t appeal to most.

Heading to the gym on your lunch break, how does that sound? We all know
that only works if the gym is close enough to your office to make that
realistic. Then you have the stay-at-home moms who try to fit their
workouts in between nap times, snacks, and all the responsibilities that
come with being the parent home with the children all day. We get it!
Sometimes it feels like you’re never going to find the time to get back
in the shape you desire.

Let’s get real! You need a workout that will fit into your schedule
and allow you to tone your body, trim your waistline, and get in shape
from the privacy of your own home. There’s no need to go to the gym and
waste 30-60 minutes of your time round trip to sort of get a workout. So
how do you get the best workout? Beachbody On-Demand!

The Best Workout Programs for Busy Women

It offers the best videos for women and men, all gathered in one
place. You have easy access 24/7, and all you have to do is choose the
routine that works best for you (or design your own routine based around
a selection of several different videos). Beachbody On-Demand offers
plenty of workouts that are easy to incorporate into any schedule. Your
biggest decision is to choose the time that works best for you! You can
pull up any of a selection of videos and get your workout in whenever
and wherever you want. Yes that is what I said…You can work out
anywhere. Beachbody On-Demand can be streamed on your smart phone,
tablet, or laptop. Simply log-in and access the library of programs.

You can choose from some of the most popular programs like P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®.
All of them are available in the library for you to stream at your
convenience. Another great feature is you get insider sneak peeks. With
these sneak peeks you get access to try programs like PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®.
Plus, new titles are added to the library each month, so you’ll never
run out of fun, exciting new workout routines that will help you get
results. You get all of this for one low monthly fee.

It is time to stop feeling like you will never find a workout program
that works for you. It is time to stop wasting money on gym membership.
It is time to stop wasting time driving to and from the gym. Beachbody
and the Beachbody Challenge
is what you need to get results and save you time and money. Beachbody
programs allow you to work out from home (saving time and money), get
access to nutrition and meal planning membership benefits, and provides
you with a FREE health, fitness, and nutrition coach. Tell me what gym membership ever gave you a FREE Coach?

Tuesday, June 23, 2015

Great advice. Simple, easy to understand, and to the point. Eating healthy needn't be confusing. Good balance guidelines here.

Everyone knows that you and your kids are supposed to be eating a “healthy balanced diet”. That’s great, but “What Is A Balanced Diet?”
How exactly is a healthy balanced diet different from what most people
eat? While you ultimately have to decide what the best nutrition is for
you based on your lifestyle, goals, and choices, but there are several
things that hold true.

A healthy balanced diet
is filled with as many “real foods” as possible. That means foods that
haven’t been filled with chemicals, including artificial colors and
flavorings. If it comes in a box, no matter how “all natural” it is,
you’re probably better off not buying it.

What Is a Balanced Diet? Here’s Your Sign!

Choosing the path of a healthy balanced diet is a lifestyle change,
and can take some practice. Here are some great suggestions to get you
started on your path to a healthy balanced diet.

A good way to start is to slowly eliminate packaged food to foods and
meals that you create. There are a number of recipes available that
will allow you to make your own foods and meals that only take few
minutes up front. Another idea to keep in mind is “mason jar” recipes.
These recipes allow you to prepare your meals ahead for maximum
convenience while still staying on your healthy balanced diet. These
recipes include salads, oatmeal’s, and more. There are plenty of other
options that will allow you to put together your favorite foods once and
enjoy them for up to a week without any further effort.

Never deprive yourself of any food group. This
doesn’t mean that you should be chowing down on unhealthy snacks and
high-fat foods. It does mean that you shouldn’t limit yourself to
fruits, vegetables, and lean meats all the time, either. It is okay to
have a splurge item every once in a while. Rule of thumb eat balanced
90% of the time and you will be on the right track. Focus on eating a
wide variety of foods so your body gets all of the nutrients it needs
and that you are not depriving yourself of something that you really
need in order to function at your optimal level.Foods that you should be limiting are refined grains and added sugar.
Added sugar, in particular, can be hard to catch! Many foods that you
buy prepackaged or at restaurants contain added sugar content to help
them taste better or to cover up the taste of other additives, which is
one of the reasons why it’s often better to cook your own when possible.
Refined grains process through your body very quickly and are turned
into sugar. Whole grains, on the other hand, will keep the nutritional
content of the wheat intact.Eat the rainbow. No, not that popular candy that
comes complete with a week’s supply of sugar and enough artificial
colors to take you to the moon and back. Rather, eat a “rainbow” of
fruits and vegetables. Different colors tend to indicate that the fruits
or vegetables have similar nutrients in them. That means that you
should fill your plate with all sorts of different tones. Not only is it
pretty (which, according to research, will make you enjoy eating it
even more), it also contains a variety of different nutrients.Control your portion sizes. A good rule of thumb is
to start by dividing the portion you would normally eat in half. To help
control your portions, pay attention when you’re eating. Don’t plop
down in front of your television or computer screen; instead,
concentrate on the process of eating. Enjoy the flavor and texture of
your foods instead of mindlessly shoveling your meal down before going
back for more. Also, use this old trick: use a smaller plate to help
your portions seem larger.Try not to drink your calories with soda and other similar drinks.
You often don’t realize how many calories there really are in your
favorite coffee drink or that soda that you drink by the bottle, but it
can pack on the pounds fast. When possible, drink water–and lots of it!
Staying hydrated is one of the most important things you can do for your
body. The only caloric drink that would be highly recommended is a
total nutrition shake. These can be used for a healthy snack or meal
replacement when used with a recipe.

Implement these suggestions and you will be on your way to creating a healthy balanced diet that fits your lifestyle.

Friday, June 19, 2015

It's a common misconception that it costs too much to eat healthy. An easy cop out for people who really don't want to change. This article proves that. Good job.

Eating healthy on a budget may often feel like an impossible challenge when you start walking through the grocery store. You look at the cost of healthy food, and start to wonder whether or not it’s really worth it. It is worth it, and YOU can eat healthy on a budget. You can fill your shopping cart with food that will fuel your mind and body without breaking the bank. The trick is to know how to do it.

Eating Healthy On A Budget – Yes, It is Possible!

Here are a couple tips to get you headed in the right direction.

Have vegetarian days. Reduce the amount of meat you’re eating. When you reduce your meat consumption, you also reduce the amount of money that you’re spending, which in turn frees up funds in your budget for other healthy choices.

Don’t buy pre-packaged food if you can avoid it. The healthiest nutrition is one that consists of natural, whole foods that have been acquired in their original state. That “fat free” or “low fat” packaged foods might be tempting, but they are packed full of artificial colors and flavors, not to mention being high in sodium and high in chemical compositions that you cannot even pronounce. You will be surprised by the budget difference when you pick up the individual ingredients for your favorite healthy treats instead of buying them ready-made for you. A good example is a container of hummus that costs around $4 can be made from a can of low-sodium beans ($1) and a handful of other ingredients that you may already have sitting around your home. Ready-to-serve oatmeal packets cost twice as much per serving than if you buy a big canister of oatmeal and sweeten it with honey. Plus it is just flat out healthier for you.

Eat more fruits and vegetables. The high fiber content of most fruits and vegetables will actually help you feel full longer, which means that you’ll be less likely to come back and snack later. By adding fruits and vegetables to your nutrition, you not only decrease the amount that you’re eating, you also substantially increase your consumption of healthy nutrients that your body needs to function at its optimal level.

Explore alternative sources of protein. Try out nut butters, beans, and Tempeh for healthier alternatives to eating large amounts of meat. Beans and Tempeh, in particular, are much less expensive but still have great nutritional benefits.

There are plenty of ways to stay within your budget and eat healthy. These are just a few strategies you can use to reduce your total at the grocery store.

Monday, June 15, 2015

'Dieting' should be a dirty word. Healthy nutrition with a balanced diet is the only rational answer. Great that this article points out the flaw in all-or-nothing diets and also gives specific "do's" and "don'ts".

When it comes to losing weight, most people turn to a low fat diet thinking that is the best route to go. However there really is no reason to go on a low fat diet, or an all meat diet, or any other fad diet that is out there. Losing weight is about eating balanced nutrition. Fad diets will only create weight loss for a short period of time if at all. It typically just leads to yo-yoing, and most gain all their weight back or more.

First thing you want to be doing is paying attention to your nutrition and portion sizes even when you don’t have weight to lose. This helps you maintain your weight and prevention is always better than having to lose the weight. Ultimately you are here because you do have some weight to lose. Here are a few tips that will help you make sure that you have an understanding why you may have put on weight but also information about putting the right nutrition into your body.

Understand Why You May Be Gaining Weight While on a Low Fat Diet

The first thing you want to figure out is exactly why you’re gaining weight. What have you been doing or not been doing that could have led to the weight gain? Are you exercising or exercising less? Are you taking any new medications? Did you start taking birth control? Do you suffer from hypothyroidism? These are all things that can lead to gaining weight. Understanding where you weight gain is coming from will help you establish a path of nutrition that will work best for you.

Dos and Don’ts of Balanced Nutrition

Don’ts

Fast Food. Everyone knows that eating fast food is bad for you. Most fast food meals contain more than a thousand calories, which would consist of half or more of your total calorie intake for a day.

Fried Foods and Desserts. You need to think about whether you’re the kind of person who tends to splurge on fried foods or sweets. Figure out your weaknesses and you’ll know what you need to avoid most of the time.

Late Night Snacking. A good recommendation is to not eat two hours prior to bedtime. Snacking late at night can pack on the pounds.

Dos

Keeping a journal. If you’re not entirely sure where you’re going wrong, you can figure this out by keeping a journal of everything you eat.

Eat 5-6 Smaller Meals Every 3-4 hours. This will keep your metabolism working properly and keep you from being very hungry, which can lead to unneeded snacking or choosing snacks that may not be healthy.

Sleep 7-8 Hours Every Night. This will help to keep your hormone ghrelin at optimal levels. Excess levels may result in weight gain.

Utilize a Total Nutrition Shake for a Snack or Meal Replacement. High quality total nutrition shakes can provide you all of your daily nutritional, and make a great snack or meal replacement when used in a recipe to meet your caloric needs. Shakeology is a high quality nutrition shake that has been known to increase your energy, make you feel healthier, as well as improve digestion and regularity. Plus Shakeology comes in six different flavors and tastes amazing.

Cut out the unhealthy foods. With that said find replacements for those foods that really do satisfy you. Check out some of these healthy meal and snack ideas.

So no fad diet is needed. You will stop gaining weight and lose weight by creating a healthy balanced nutrition plan that you enjoy.

Thursday, June 11, 2015

Simple but solid information in this article. Getting in shape and getting to the right weight doesn't need to be complicated.

So the question of the day is, what are the bestWorkout Routines for Women. Men and women seek out very different routes when looking to get healthy. Most men are look to lift weights, building muscle, and tone their bodies, while most women simply focus on cardio to get thin.

Unfortunately, it should not be focused this way. If you work out with the right program that combines lifting weights and cardio you will create a healthy body that is toned and the proper weight. When that is the focus, that will create the appropriate weight and a healthy toned body.

Remember success is not always the number on the scale, but really about how your clothes fit. As you lose weight and gain muscle your weight will fluctuate but it is what your body composition is doing that makes all the difference.

Workout Routines for Women: Change Focus from Thin to Toned

When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises. In fact, the most effective plan is to have cardio, resistance training, and a balanced nutrition plan.

Here’s good news, there are plenty of workouts that can be accomplished without the need to buy special workout equipment. If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! Using your body weight can be a good way to begin a training routine that will shape and tone your body.

So how do you get started?With a proper warm-up of course. A good warm up with calisthenics and dynamics moves is always the way to go. This means lightly jogging in place for a few minutes; do some jumping jacks; or turn on your favorite music and dance.

Now it is time to move on to an exercise routine that focuses on toning and cardio, or toning one day and cardio the next. The more you mix it up, the more likely you are to have results. A couple of options for fast results include the21 Day Fix, which is designed to get you toned and back into shape fast. There is also Beachbody On-Demand which gives you access to a vast library of programs that allows you to find a workout that best suits your goals.Beachbody On-Demandallows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.

Finish it out with a Cool down. Once you’ve completed your worked out you don’t want to just stop. Instead, take a few minutes to stretch, relieving the tension in muscles that you’ve just worked hard.

Utilizing these program suggestions will help shift your focus from simply weight loss to toning. This shift will help you reach your goals and gain greater results.